A few years a go I fell in love with a program in Cleveland created by the Steps to a Healthier Cleveland Program called Walk a Hound Lose a Pound. Every week people from different neighborhoods get together at a park and walk their dogs. It is great for your health and for the dogs too. While I don't have this program in my community, now that the weather is nice, I think it is time for me to get my puppy Lucy out on a leash and start walking her more. Maybe once we get better on the leash we can walk with other dogs too. There are some benefits to walking your dog too. Unless you have a lazy dog, you are likely to walk at a faster pace than you would without your dog and boost your cardio benefits. The dog can help motivate you too! It is really hard to turn down your dog when they look at you and make those puppy eyes begging you to take them for a walk. So as I work on my 100 more miles, I am going to try to get in a bunch of those with Lucy. Take your dog for a walk too and you might be more surprise how much you both benefit! Sunday, March 18, 2012
Walk a Hound Lose a Pound
A few years a go I fell in love with a program in Cleveland created by the Steps to a Healthier Cleveland Program called Walk a Hound Lose a Pound. Every week people from different neighborhoods get together at a park and walk their dogs. It is great for your health and for the dogs too. While I don't have this program in my community, now that the weather is nice, I think it is time for me to get my puppy Lucy out on a leash and start walking her more. Maybe once we get better on the leash we can walk with other dogs too. There are some benefits to walking your dog too. Unless you have a lazy dog, you are likely to walk at a faster pace than you would without your dog and boost your cardio benefits. The dog can help motivate you too! It is really hard to turn down your dog when they look at you and make those puppy eyes begging you to take them for a walk. So as I work on my 100 more miles, I am going to try to get in a bunch of those with Lucy. Take your dog for a walk too and you might be more surprise how much you both benefit! 
100 More Miles
Tomorrow is the first day of the annual Walk 100 Miles in 100 Days sponsored by the Wellness program of the WVU health sciences campus. This 18 year old program held every spring is a great way for employees and community members to get in shape. I am excited to be participating this year. My goal is a little different. Since I already try to lead an active lifestyle, I really want to push myself. My goal for the next 100 days is to do 100 more miles than I usually do. I am going to add an extra 100 on top of my average of 6 or 7 a week plus other activities to try to get 14 and still maintain the other activities like strength training or aerobics too. I challenge you to do it too! I'll post my progress on Sunday nights!
Wednesday, March 7, 2012
Is there too much on your plate?
I love the social media world of Pinterest. I always find great recipes and helpful hints. Last night thanks to a Pin from ALW, I saw a perfect tool for my kitchen and maybe for yours too. She always pins great healthy recipes and workout ideas!
One of the biggest problems with eating healthfully is portion control. Despite my efforts to promote it, most people do not measure their food or weigh it. It isn't always easy. Even as a dietitian, I will admit that when I am in a hurry the last thing that I want to do if measure my food. I do measure it when I feel my portions are creeping up in size. After measuring for a week or so, I get back into the routine of using the right amount.
I have given out portion plates that I got from nutrition education catalogs or trade shows too. The ones with dividers or odd pictures of dancing vegetables to show where the vegetables go. I have used them too. I like the ones with lids that I can take for lunch. More for the convenience of them because I love the fact I can bring different foods, have them separated and cover them with a lid.
There is one big problem with those plates. They are not very attractive and don't help with food presentation at home. I like to sit down with my family, have a nice dinner on real plates with real silverware! Call me old-fashioned, but we even eat at the dining room table and these plastic plates just aren't going to cut it. But someone figured out a way to create a set of dishes that allow you to have a nice dinner and learn to control your portions. You can see ALW's pin is a perfect solution to my aversion of plastic dinnerware. The vine design separates your portions with the larger section being for veggies. The bowls even use the vines to help you see your portions inside.
I did some searching and found a few others as well. I found a set of Slimware dishes on Amazon that are cute as well. And was a little disappointed that they were melamine but with just a little more searching, I found they also make ceramic Slimware Dishes!
One of the biggest problems with eating healthfully is portion control. Despite my efforts to promote it, most people do not measure their food or weigh it. It isn't always easy. Even as a dietitian, I will admit that when I am in a hurry the last thing that I want to do if measure my food. I do measure it when I feel my portions are creeping up in size. After measuring for a week or so, I get back into the routine of using the right amount.
I have given out portion plates that I got from nutrition education catalogs or trade shows too. The ones with dividers or odd pictures of dancing vegetables to show where the vegetables go. I have used them too. I like the ones with lids that I can take for lunch. More for the convenience of them because I love the fact I can bring different foods, have them separated and cover them with a lid.
There is one big problem with those plates. They are not very attractive and don't help with food presentation at home. I like to sit down with my family, have a nice dinner on real plates with real silverware! Call me old-fashioned, but we even eat at the dining room table and these plastic plates just aren't going to cut it. But someone figured out a way to create a set of dishes that allow you to have a nice dinner and learn to control your portions. You can see ALW's pin is a perfect solution to my aversion of plastic dinnerware. The vine design separates your portions with the larger section being for veggies. The bowls even use the vines to help you see your portions inside.
I did some searching and found a few others as well. I found a set of Slimware dishes on Amazon that are cute as well. And was a little disappointed that they were melamine but with just a little more searching, I found they also make ceramic Slimware Dishes!  |
| Ceramic Slimware Dishes |
If you don't really want to buy the portion dishes and you still want to keep perfect portions, there is one last option outside of weighing and measuring that I will share. This one is probably my favorite, mostly because you don't need to invest in a whole new set of dinnerware. The Meal Measure Portion Control Tool gives you the same visual tool but once you have served yourself, you just pull it off the plate and have a beautiful appetizing meal. The price is right too!
Getting your portions in shape doesn't have to be difficult and these tools can really help you to get started. Thanks ALW for a great Pin! I hope it will inspire others to think about how much food they are putting on their plates!
Saturday, March 3, 2012
Lace Up Your Running (or walking) Shoes This Spring
This week my fitness goals were totally thrown off track when I got sick. I haven't been able to walk around the house let alone run. I had been working on the couch-2-5K plan. I had been walking and working out but my goal was to run a 5 K at the end of March. I am pretty sure with this set back, I will be walking. For me, having a race to train for and a charity to support help me to stay on track. If you are looking for an event that might inspire you to get fit, I have listed a few that will keep you working on your goals at least through June.
The first is the Boston Beanery 5K on March 18 at the Uniontown Mall in Uniontown PA. This 5K is the first one that I ever ran. That was 15 years ago! It has a special place in my heart because it supports families in need in my hometown and I saw first hand how the money really made a difference in people's lives through one of my first jobs at Community Action.
Then in late March check out the 2012 Miracle Bunny 5K Run/Walk on March 31 at Penn State Fayette Campus. This is the first year for this race that benefits the Miracle League of Pennsylvania's Laurel Highlands--a baseball league for individuals with special needs. It am partial to this race because I have both a nephew and a niece that play :)
If you want more of a challenge try the Yough River Trail 10 Mile Run 10K, 5K on the trail in Connellsville on April 7 or set your sights on the Mount Summit Challenge on April 22. This 3.5 mile race climbing up 1,200 feet along the National Road (Route 40) is a challenge for young and old alike. The Summit Race was a goal that I set for myself this year (not to run but walk this year) and unfortunately I am on call that weekend so a race is probably not a great idea. I haven't made a final decision so I may see you there!
If you are just starting, you might want to think about trying something in May. Try the National Road Festival Chase The Wagon 5K on May 19. You have plenty of time to start walking or running to be in shape for this race. Or give yourself an extra two weeks and make the Point Marion Park 5K a family activity on May 27 and kick of a summer of fun and fitness.
While I know I won't be doing all of these events, my goal is to do a few. I think they are a fun way to keep on track! Let me know if there are any other events or activities that might help me reach my fitness goals this spring!
**some of the links will take you to an email to request additional info if the race doesn't have its own web page.
The first is the Boston Beanery 5K on March 18 at the Uniontown Mall in Uniontown PA. This 5K is the first one that I ever ran. That was 15 years ago! It has a special place in my heart because it supports families in need in my hometown and I saw first hand how the money really made a difference in people's lives through one of my first jobs at Community Action.
Then in late March check out the 2012 Miracle Bunny 5K Run/Walk on March 31 at Penn State Fayette Campus. This is the first year for this race that benefits the Miracle League of Pennsylvania's Laurel Highlands--a baseball league for individuals with special needs. It am partial to this race because I have both a nephew and a niece that play :)If you want more of a challenge try the Yough River Trail 10 Mile Run 10K, 5K on the trail in Connellsville on April 7 or set your sights on the Mount Summit Challenge on April 22. This 3.5 mile race climbing up 1,200 feet along the National Road (Route 40) is a challenge for young and old alike. The Summit Race was a goal that I set for myself this year (not to run but walk this year) and unfortunately I am on call that weekend so a race is probably not a great idea. I haven't made a final decision so I may see you there!
If you are just starting, you might want to think about trying something in May. Try the National Road Festival Chase The Wagon 5K on May 19. You have plenty of time to start walking or running to be in shape for this race. Or give yourself an extra two weeks and make the Point Marion Park 5K a family activity on May 27 and kick of a summer of fun and fitness.
While I know I won't be doing all of these events, my goal is to do a few. I think they are a fun way to keep on track! Let me know if there are any other events or activities that might help me reach my fitness goals this spring!
**some of the links will take you to an email to request additional info if the race doesn't have its own web page.
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